This hearty Low FODMAP Turkey Chili is made with lean ground turkey, red bell peppers, garlic-infused olive oil, warm spices, and canned tomatoes. The result is a savory, warming, and gut-friendly main course that adds deep flavor without causing digestive distress. It is a perfect cozy winter stew or a healthy weeknight dinner for the whole family.

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Low FODMAP Turkey Chili Ingredients

1 tbsp garlic-infused olive oil
1 lb (450 g) lean ground turkey
1 red bell pepper, diced
2 celery stalks, finely chopped
3 green scallions (green parts only), sliced
1 tbsp chili powder (ensure no onion or garlic ingredients)
1 tsp ground cumin
1/2 tsp smoked paprika
1/4 tsp dried oregano
1 can (14 oz / 400 g) canned diced tomatoes
2 tbsp tomato paste (ensure no onion or garlic)
1 cup low FODMAP chicken broth
Salt and black pepper, to taste
Optional: Lactose-free sour cream or grated cheddar cheese for topping

How To Make Low FODMAP Turkey Chili

Brown the turkey: Heat the garlic-infused oil in a large pot over medium heat. Add the ground turkey and cook until it is browned, using a wooden spoon to break the meat into crumbles.
Sauté the vegetables: Stir in the diced red bell pepper, chopped celery, and scallion greens. Cook these for 3 to 4 minutes until they begin to soften.
Season the meat: Add the chili powder, cumin, smoked paprika, oregano, salt, and pepper. Stir well to ensure the turkey and vegetables are evenly coated in the spices.
Simmer the chili: Mix in the diced tomatoes (with their juices), tomato paste, and chicken broth. Bring the mixture to a gentle boil.
Finish cooking: Reduce the heat to low and let the chili simmer for 15 to 20 minutes, stirring occasionally to prevent sticking. Taste and add more salt or pepper if needed before serving warm.

Recipe Tips

Check Your Chili Powder: Many store-bought chili powder blends contain garlic powder or onion powder. Read the label carefully to ensure it only contains pure spices like ancho chili, cayenne, and cumin to keep it Low FODMAP.
Use Green Onion Tops Only: The white bulb of a scallion is high in FODMAPs, but the green tops are safe to eat. Discard the whites or save them for family members who do not have dietary restrictions.
Garlic-Infused Oil is Key: Garlic flavor is fat-soluble, but the carbohydrates that cause digestive issues are water-soluble. Using infused oil gives you the garlic taste without the tummy trouble.
Watch the Celery: While celery adds a nice crunch, it contains mannitol. Stick to the amount listed in the recipe (about 10g per serving) to keep this dish gut-friendly.

What To Serve Low FODMAP Turkey Chili

This chili is excellent on its own, but you can make it a fuller meal with safe sides. Serve it over a bed of steamed white rice or brown rice to soak up the sauce. For a crunch, add a side of plain, salted corn tortilla chips or a baked potato. If you tolerate dairy, a dollop of lactose-free sour cream or a sprinkle of cheddar cheese makes a delicious topping. A simple green salad with a lemon-olive oil dressing is also a great fresh side dish.

How To Store Low FODMAP Turkey Chili Leftovers

Refrigerate: Store the leftover chili in an airtight container in the refrigerator for up to 3 to 4 days. The flavors often taste even better the next day.
Freeze: Allow the chili to cool completely. Transfer it to a freezer-safe bag or container and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating on the stove or in the microwave.

Low FODMAP Turkey Chili Nutrition Facts

Serving Size: 1 bowl (approx. 1/4 of recipe)

Calories: 265 kcal
Total Fat: 12g
Saturated Fat: 3g
Cholesterol: 80mg
Sodium: 450mg
Total Carbohydrate: 11g
Dietary Fiber: 3g
Sugars: 5g
Protein: 28g

Frequently Asked Questions

Can I use ground beef instead of turkey? Yes, lean ground beef works perfectly in this recipe. Just make sure to drain any excess grease after browning the meat to keep the texture right.
Why is there no onion or garlic in this recipe? Onion and garlic are very high in fructans, which are carbohydrates that can trigger IBS symptoms. We use garlic-infused oil and the green tops of scallions to provide flavor without the high FODMAP ingredients.
Can I add beans to this chili? Traditional beans like kidney beans are high FODMAP. However, canned chickpeas or canned lentils (rinsed well) are generally safe in small servings (about 1/4 cup). If you are in the strict elimination phase, it is best to leave them out.
Is this recipe gluten-free? Yes, this recipe is naturally gluten-free. However, always double-check your chicken broth and spices to ensure they are certified gluten-free if you have celiac disease.

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